Most animals need sleep. Humans in particular average a need for seven or eight nightly hours. If you’re not even able to get half that then you could be suffering from insomnia, which means you’re not able to sleep well. It is a hard problem to deal with. You can find some helpful information to help you sleep right here.

Try exercising more during the day if insomnia is plaguing you at night. The metabolism works better when exercise is part of the daily routine, and this will aid in better sleeping. Hormones are a big factor in insomnia so better regulating them with exercise can help.

Many folks like to be night owls on holidays and weekends. However, not sleeping at the same time every night can make insomnia occur. Make yourself wake up at the same hour everyday by using an alarm. Soon enough you’ll create a habit and a consistent sleep routine.

Monitor your room’s temperature and ventilation. A room that is too hot or cold can make anyone feel uncomfortable. Sleep is even more challenging when this occurs. Check your thermostat and lower it down to about 65-70 degrees to make sleep more enticing. Add some blankets that can be removed so that you’re in a comfortable temperature.

Exercise. Perhaps you are not aware of the fact that people with office jobs are more likely to experience insomnia than those who have more physically-demanding jobs. You need to tire out your body sometimes to get the rest that you deserve. At the very least, try to walk for a mile after a long day at work.

Rub your belly! This is an old-fashioned, tried and true way to relax, calm down and get to sleep. Not only does it stimulate digestion, but it also has a soothing effect on your entire body. Try this before anything else if you think your stomach may be to blame.

Prescription sleep aids should only be considered when all else has failed. Talk to your physician about which sleep aid is good for you.

Practice deep breathing in bed. Deep breaths calm the body, allowing it to relax. This can help you fall asleep easier. Take deep breaths for awhile. Breathe in via your nose and out via your mouth. Before you know it, you will feel your body begin to settle down.

Don’t drink or eat anything before bed. Your digestive system may be stimulated from food and this can keep you awake. Excess amount of liquid will cause you to wake and have to use the bathroom. Don’t eat or drink anything for a minimum of two hours before going to bed. Late eating is even known to cause excess dreaming during the night.

There are many foods that contain tryptophan which is a natural sleep aid. Try eating foods with tryptophan before sleeping to help. Eggs, cashews, turkey and warm milk contain tryptophan. Cold milk will not work, so make sure it’s warm or hot.

Increasing your exposure to direct sunlight in the morning and afternoon can make it easier to fall asleep at night. Eat lunch outside or take a walk in the evenings. This produces melatonin which is helpful for sleep.

A journal or diary is something that you can use to document your sleeping experiences. Write down the things that you’ve just done. Over time, you may notice certain recurrent behaviors or thoughts that pop up over and over before a poor night’s sleep. Once those problems are identified, you can eliminate them and get to sleep.

Arthritis and insomnia often occur together. Arthritis can be so painful that it interferes with sleep. If you have this problem, try some relaxation exercises, a hot bath or ibuprofen just before bed to ease your pain and make it easier to sleep.

Visit your doctor if you are suffering from insomnia. It’s usually a temporary reaction to the circumstances in your life, but it could be a medical issue. See your doctor and discuss your problem so another major cause can be ruled out.

Warm milk works great unless you’re lactose intolerant. Try herbal tea instead if you don’t like dairy. It will help to relax you. Your local health food store can help you select a blend targeting your specific needs.

Do not bring tablets and laptops into the bedroom. These devices will keep you up if you bring them in the bedroom. If you know you have trouble sleeping, put all your electronics away at least half an hour prior to bed. Give your body time to relax.

Some people have thoughts racing through their mind while they try to sleep. This causes distraction and makes sleep elusive. Using distractions helps many who lack the ability to calm down at night. Playing some ambient noise like thunderstorms or wind chimes helps distract the mind, allowing many people to fall asleep.

Get a new, firm mattress to help you sleep. Your body needs support to sleep well. When your body spends an entire night fully supported by a good mattress, you’ll notice the improvement. While it may not be cheap to get a mattress, it’s an investment that’s worth it.

Get a different mattress if you have one that isn’t as firm as you’d like. With a good, firm mattress you body will be better supported and you will be able to relax. Also, your body will feel more refreshed after resting on a sturdy surface. Mattresses are rarely cheap, but they are worth every penny.

Your bedroom should only be used for sleeping or dressing. If you have a computer in your room, it may be difficult to sleep. Your brain must be trained to see the bedroom as a place used just for sleeping.

If you’ve heard that you shouldn’t do anything in your bedroom outside of sleeping, going to bed and waking up, you should know that’s true. Do not, under any circumstances, have an argument in your bedroom. This will prevent sleep from happening. You can make your brain realize that this is where you should sleep and do nothing else.

Avoid worrying when you are trying to go to sleep. Instead, deal with your worries during the day but leave them behind when it’s time to sleep. Many find themselves struggling to sleep because their mind is racing. Why not schedule the time to do this earlier so that it doesn’t disrupt your sleep. Doing this will release you from feeling pressured to think about problems when you really should be sleeping.

Make out a sleep diary to pinpoint any problems you are having. Keep a list of all the foods you eat, exercise habits, and how you are feeling. Use this information to figure out how it contributes to how much sleep you get. By understanding what factors help you get more or less rest, you can make necessary changes.

You can lay awake all night stressing over your coming day. For instance, if you have a lot of bills, be certain to complete them during daylight hours to allow your mind to relax later. Try eliminating all the concerns you can while it’s daytime. Make yourself a list and get everything crossed off by dinnertime.

If you are having a terrible time going to sleep, try different things with your wake up time. Set your clock thirty minutes earlier than you would normally wake up to see if sleep comes easier at night. Once your body gets into the new routine, you can gradually adjust your wake up time back to normal.

Your bed could be the cause of some of your sleep issues. It is important to sleep in a comfortable bed. If your mattress is not firm enough, that might be the culprit. A third of your life is spent in a bed, so it should be a comfortable place.

Are you having trouble with sleeping because when you lie down you get a clogged or runny nose? Then locate where the source is. If you have allergy problems, a night-time antihistamine will make it easier to breathe. These medicines also encourage drowsiness. Also, figuring out how to reduce allergens could help as well.

Try drinking a cup of warm milk at bedtime for a tried and true natural cure. Warm milk makes you sleepy because it releases melanin. It also is comforting and relaxing.

When the clock strikes bedtime, remember that you need not lay down to sleep right then. Wait until you’re actually tired. Sleep should come quickly that way.

Don’t drink too much within three hours of bedtime. If you drink liquids before bedtime, you will need to get up during the night. Getting up regularly will mess with your sleep rhythm. Drink up in the morning and then stop drinking close to bedtime.

If you have frequent heartburn as you lie down to sleep, speak with your doctor. Your esophageal sphincter could be loose and be causing acid and food to stay in your throat. If so, you must seek the advice of your doctor.

Do you notice that you tend to get stuffed up when you lie down for sleep? The next thing you should do is locate the source. It could be an allergy and you could use an antihistamine, which will also make you tired. You can also eliminate allergens by using an air filter or changing out old pillows.

Your bedroom should only be used as a place for sleep and intimate activities, so avoid having anything in there that can make it difficult for you to fall asleep. Watching television in bed can cause you to lose valuable sleep time.

Are your medications keeping you up at night? There may be a different option for medication, or removing the medication may be an option. Sometimes you’ll find that medications that don’t even say they cause insomnia could be what’s wrong.

If you have trouble sleeping, put your clock out of view. This may seem minor, but it actually stops a lot of people from sleeping. You should keep it near you to be able to shut the alarm off, but flip it a different way so you’re not facing it.

Take electronics out of your bedroom. Computer screens and televisions can keep you from sleeping soundly. Make sure you also distance yourself away from your cell phone at night. Use your bedroom only for sleeping and sex. You can play with your electronics anywhere else in the house.

When you have not gotten enough sleep, few things seem as appealing as a nap in the middle of the day. That said, it doesn’t help your sleep at night! In order to create good sleep habits, you should avoid napping. It also makes sleep at night less refreshing.

If stress causes your insomnia, kava is a possible solution. This herb is known to help you get stress under control so you’re able to sleep easier. However, it can affect the liver function of some, so check with your physician before taking it.

Try meditating for about 20 minutes before bed. This can help you release stress and bring good energy into your body. Expel all the negative with each breath, and you will find that sleep returns to you quite quickly.

Darken your bedroom. It is much easier for you to relax and fall asleep. Turn the lights off, close your blinds and shut off the television. Even the dim light coming in from the streetlights can make it difficult for you to sleep.

When you start using these tips, one may not work for you. This is why it’s important to try everything. Don’t lose hope, and believe that insomnia is a temporary state. If you start dealing with your insomnia, it won’t be long before you overtake it.